Mixing it up with some sprint
Warm up
4 x 50 Build
4 x 50 Scull / kick
4 x 50 build Choice
(600)
Main Set
2 rounds of 4 x 100 +30
Rd1: First swim is fast, 2nd swim Moderate
Rd2: first swim moderate, 2nd swim fast (negative split)
1: 25-75
2: 50-50
3: 75-25
4: 50-50
Not broken swims, just the way to think about how to swim the 100s
(800/1400)
3 x 4 x 50 +20 Choice
F/E, E/F, 50 Fast, 50 Easy
(600/2000)
16 x 25
Odds: Ez
Evens: Fast
(400/2400)
Warm Down
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